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split-squat

The Split Squats provide the opportunity to strengthen each body part or each leg individually. Although both legs are stimulated during the execution, the focus is still on a single leg. However, it is not always clear what distinguishes the Split Squats compared to the squatting variant. This variation is often confused with Bulgarian Split Squats or even more frequently with lunges. Nevertheless, the execution is characterized by its stability, meaning that short pauses occur during Split Squats, in contrast to the smooth movements in lunges. Additionally, the emphasis is more on the quadriceps muscles. Further benefits of Split Squats include reduced strain on the lower back, balancing imbalances, and enhancing coordination.

Muscles stressed during split squats

During the execution of Split Squats, the musculus quadriceps femoris (four-headed thigh muscle), the musculus biceps femoris (hamstring), and the musculus gluteus maximus (large buttock muscle) are trained. The musculus erector spinae (erector spinae muscle) plays a stabilizing role in particular.

Split squats with the barbell

Another way to practice Split Squats is by incorporating the barbell. If you prefer using the Smith machine, you can also apply this method there, albeit with slightly less range of motion but with support during execution.

Body Position

In Split Squats with the barbell, grip the bar slightly outside your shoulders. Then, lift the bar slightly to take it out of the rack and place it on your back shoulders. Bend the front leg slightly, while the back leg is almost fully extended. Keep the upper body upright, maintaining a slight arch in the lower back. Focus your gaze forward to prepare for the Split Squats with the barbell.

Movement execution

Bend your front leg over the knee joint until the thigh is approximately parallel to the ground. The back knee should not touch the floor. The barbell remains consistently on the back shoulders. Keep the back straight, and the arms don't move. The buttocks stay in line with your upper body during squats with the barbell. Then, push your legs back up, returning to the standing position, with one leg forward and the legs almost fully extended.

Note

It's often said that the knees should not extend beyond the toes. This is not a strict rule and should be decided based on anatomical considerations. Find your individually optimal variation.

Tip

If you're training with light weight, you can inhale consciously during the descent. With heavier weight, it's advisable to take a deep breath before descending to build pressure in the abdominal area and increase stability during execution.

Split squats with dumbbells

For a more intense variation of Split Squats, dumbbells can also be used. This enhances the training stimulus.

Body Position

With a dumbbell in each hand at the sides of your body, you stand ready. The arms are almost fully extended throughout the exercise. The front leg is already slightly bent, while the back leg is almost fully extended. The upper body is upright, with a slight arch in the lower back. Focus your gaze forward and engage your abdominal muscles.

Movement execution

Bend your legs over the knee joint as far as possible. A right angle in the upper and lower leg is often recommended. The upper body remains straight and lowers, with the back leg also approaching the ground. The arms with the dumbbells also do not move. The buttocks stay in line with the upper body. Breathe deeply before or during the descent, maintaining muscle tension in your body. Then, extend your legs and return to the standing position.

Split squats without additional weight

The simplest version is Split Squats without additional weight, which strongly resemble Jumping Split Lunges. With the following tips, you'll find the right body position and perform the movement correctly.

Body Position

Start in the starting position by taking a large lunge. The upper leg should be slightly bent, while the back leg is almost fully extended. The upper body is upright, and the lower back maintains its natural arch. Let your arms hang loosely at the sides of your body. Focus your gaze forward. Now, tighten your abdominal muscles and mentally prepare for the execution.

Movement execution

Bend the front standing leg over the knee joint until the thigh is approximately parallel to the ground. The back leg also moves towards the ground but does not touch it. The upper body remains straight, and the hands do not move. The buttocks also stay in line with the upper body during Split Squats. Breathe deeply during the descent and prepare for the ascent. Then, push yourself up and return to the standing position, with almost both legs fully extended.

Common mistakes with split squats

During the execution of Split Squats, errors can significantly diminish the training potential and increase the risk of injuries to the joints. Therefore, it is advisable to avoid the most common mistakes with the help of the following advice.

✅ Knee on the Ground: It is crucial to ensure that the knee of the rear leg does not touch the ground. While moving the knee towards the ground, you should stop just short of touching it.

✅ Curved Back: The back should always remain upright, forming a natural arch. The movement in Split Squats should originate exclusively from the legs.

✅ Legs Overextended: When extending the legs during the upward movement, it should not be overdone. A slight bend in the knees should be maintained to protect the joints.

Alternatives and similar exercises to split squats

For those who cannot find suitable Split Squats or desire more variety in leg training, various alternatives present themselves that can be integrated into the workout plan.

Bulgarian split squats

An additional variation of Split Squats is the Bulgarian Lunges, named after a Bulgarian national trainer. This exercise focuses particularly on the muscles of the back of the legs.

Lunges

Often, exercises like Split Squats and Lunges lead to confusion. However, the movement in Lunges is significantly more dynamic, resulting in a smoother execution of the exercise.

Box squats

Box Squats are a variation of squats where you use a bench, chair, or box for support. The height of the box can be varied to adjust the difficulty level. Additionally, there are other squat variations that can be performed with a bench or box.

Step Ups

With Step-Ups, you again train both sides of your body alternately. Here, you jump onto a box or bench in alternating fashion to strengthen your leg muscles.